STRENGTH STRICT PRESS 5 X 3 *8 Min to work up to 75-80% of 1RM strict press (heavy 3 rep) Then: EVERY 2:00 X 5 Sets 3 Strict Press *Increase as desired SKILL 10-12 Min HSPU Drills WORKOUT OF THE DAY AMRAP X 9 12 HSPU 15 Row/12 bike Scaled: 9...
WORKOUT OF THE DAY
3 Cycles - 1 Minute Stations
MIN 1: SDHP 95/65
MIN 2: Back Squats 95/65
MIN 3: Pull-ups
MIN 4: Mtn Climb
MIN 5: Lateral Bar Hop
MIN 6: Rest
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LITE N' TITE
PART A
25-20-15-10-5
-Med Ball Sit-ups
-Push-ups
-Rest 3 Minutes-
PART B
10-20-30-40-50
Skiiers
5-10-15-20-25
Pull-ups/ Jumping Pull-ups
Log your scores on
STRENGTH WODAPALOOZA - WORKOUT 5/6 WORKOUT 5 On a 15 Minute Clock: 21-15-9 Thrusters 95/65 Cal Row Burpee/Erg *If not completed by 12:00, move on to Part 6 WORKOUT 6 With remaining time of 15:00 1 Rep Max Clean/Jerk Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...
STRENGTH/SKILL SQUAT SNATCH COMPLEX EMOM X 5 Snatch High Pull + Hang Power Snatch + OHS -Rest 1 Minute- EMOM X 5 Power Snatch + Hang Squat Snatch -Rest 1 Minute- EMOM X 10 Squat Snatch -Rest 1 Minute- 10 MINUTES Find a 1 Rep Max Snatch! ____________________________________________________________ LITE N' TITE AMRAP X 22 500M Row 50...
HERO WOD U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons,...
WORKOUT OF THE DAY WEEK 2 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 Rep Max BACK SQUAT. *ADD 5 lb from last week *Recommend 57-62% of 1 RM Back Squat FINISHER/COOL DOWN 3 SETS 1 Minute Bike EZ Effort 20 V-ups 40' Samson Lunge 6 Cat/Cow ____________________________________________________________ Read More
WORKOUT OF THE DAY TRIPLE AMRAP AMRAP X 4 6 Box Jumps 24/20 6 T2B -Rest 2 Minutes- AMRAP X 4 6 Hang Power Snatch 75/55 24 Double Unders -Rest 2 Minutes- AMRAP X 4 Max Cal Bike PROGRAMMING 9/15-9/21 Log your scores on Beyond the Whiteboard Don't have a BTWB...
STRENGTH DEADLIFT 12 Minutes to build to 75-80% Deadlift weight Then 12 Minutes to Complete: Deadlift 4 x 3 * W/ 30 sec hold at top of each rep. WORKOUT OF THE DAY FOR TIME 40-30-20 -Alternating Db Snatch 50/35 -Single Arm Alt OH DB lunges 50/35 *9 MIN CAP Log your scores...
SKILL Rope Climbs WORKOUT OF THE DAY AMRAP X 10 100 Double Unders Then AMRAP: 18 Russian Kbs 70/53 9 Burpees -Rest 3 Minutes- AMRAP X 10 25/20 Cal Bike Then AMRAP: 25 Double Unders 1 Rope Climb ____________________________________________________________ LITE N' TITE TRIPLE AMRAP AMRAP X 7 15 RKbs 70/53 50 Double Unders 15 Sit-ups -Rest 2 Minutes- AMRAP X 7 20...
STRENGTH OVERHEAD SQUAT 8-10 Minutes to work up to 70-75% Then, 10 Minutes to Complete Overhead Squat 4 X 2 w/5 Second Tempo WODAPALOOZA WORKOUT 4 FOR TIME 150 Wall Balls 75 T2B *Perform in any order until completion of work *20 MIN CAP Log your scores on Beyond...